Healthy Recipes - Healthy Eating Print this page
Egg Foo Yung
This low sodium vegetarian version of egg foo yung takes a bit of chopping and measuring, but is well worth the effort. It can serve as a breakfast or lunch, or even a light dinner.
12 small patties; 63 mg. sodium per patty
4 Tablespoons (approximately) healthy oil, divided
Egg Foo Yung Prep. Instructions
1. Make Egg Foo Yung sauce if desired. Set aside.
2. Combine mushrooms, bean sprouts, onions and celery in a bowl.
3. Have all other ingredients on hand
1. Heat 2 Tablespoons healthy oil in a 9-inch skillet over medium heat. Add mushrooms, bean sprouts, onions and celery. Turn heat down to medium-low. Cook for 8 to 10 minutes, stirring often, until vegetables are tender. Remove from heat.
2. Pour vegetables into a large bowl. Add sesame oil and pepper to vegetable mixture. Stir to combine. Allow to cool for 10 minutes.
3. While vegetables cool, beat eggs with 2 teaspoons reduced sodium Tamari sauce. Once vegetables have cooled, add beaten eggs. Stir to combine well.
4. Using a spoon to scoop up the egg mixture, measure 2 Tablespoons egg mixture into a small dish. Repeat with two more small dishes.
5. Wipe the 9-inch skillet with a paper towel. Heat 1 Tablespoon oil in the skillet over medium heat. Pour the three measured egg mixtures, one at a time, into the skillet. Cook about 2 to 3 minutes to brown bottom; turn with spatula, brown other side. (Turn heat down as necessary to prevent burning the patties.) Lift patties out of pan; drain on paper towels. Move patties to cooking sheet and into oven (low heat) to keep warm. Repeat this instruction with remaining egg mixture, adding more oil to pan as necessary to equal 1 Tablespoon oil. (While patties cook, you can measure three Tablespoons of the remaining egg mixture into the three small dishes so that you are ready to pour the egg mixture into the pan shortly after you've removed the cooked patties. Repeat this process until you use up the egg mixture.)
6. Serve, pouring egg foo young sauce over patties if desired.
To my taste buds, the best low sodium vegetable broth is Trader Joe's organic. Taste test the low sodium varieties available to you before making this sauce to determine which one meets your taste bud approval.
12 Tablespoons: 27 mg. sodium per Tablespoon
2 teaspoons healthy oil
1. Heat oil in a small sauce pan over medium low heat. Add green onions; cook for 1-2 minutes, stirring often.
2. Combine Tamari sauce, water and cornstarch in a separate bowl.
3. Have all other ingredients on hand.
1. Heat oil in a small sauce pan. Add green onions; cook for 1-2 minutes, stirring often.
2. Add vegetable broth mixture; stir to combine.
3. Add cornstarch mixture. Stir. Bring liquid to a low boil. Stir constantly until thickened. Set aside. Heat through before serving over egg foo yung patties.